"Fittness Test" genre: Sports
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	Harvard Step Test for fitness testing. Click Song Title for test details.
	Story Behind the Song Because playing with a stop watch while trying to count your pulse rate is tricky. And this sounds nicer than a metronome. Lyrics AEROBIC FITNESS TEST (HARVARD STEP TEST) (Because no HTML is permitted this will probably look a mess) You need: - a 12 inch (30 cm) step, - a metronome set to 96 bpm and a watch; or this mp3, - and you've got to be able count your pulse in the minute after the music stops (you will hear an ending noise after 60 seconds silence). Actually, I give you 65 seconds because most people take a few seconds to find their heart beat. - a nearby chair THE TEST Make sure you are standing relaxed before begining The mp3 starts with a beat and after 3 bars you hear four clear strikes on the beat, and you begin the test ON THE NEXT BEAT. - 1st beat, step your Right foot up on the step - 2nd beat, step your Left foot up on the step - 3rd beat, step your Right foot down onto the floor - 4th beat, step your Left foot down onto the floor Keep doing that in time with the music for the 3 minutes that it lasts. You will hear four clear strikes on the last bar of the test. Sit down at the end of the test and find your pulse. In the minute's silence that follows, count your heart beats. Compare against the figures below. The ratings "Excellent" "Good" etc. describe your aerobic fitness. MEN Age 18-25 26-35 36-45 46-55 56-65 Excellent 70-78 73-79 72-81 78-84 72-82 Good 82-88 83-88 86-94 89-96 89-97 AboveAv 91-97 91-97 98-102 99-103 98-101 Average 101-104 101-106 105-111 109-115 105-111 BelowAv 107-114 109-116 113-118 118-121 113-118 Poor 118-126 119-126 120-128 124-130 122-128 VeryPoor 131-164 130-164 132-168 135-158 131-150 WOMEN Age 18-25 26-35 36-45 46-55 56-65 Excellent 72-83 72-86 74-87 76-93 74-92 Good 88-97 91-97 93-101 96-102 97-103 AboveAv 100-106 103-110 104-109 106-113 106-111 Average 110-116 112-118 111-117 117-120 113-117 BelowAv 118-124 121-127 120-127 121-126 119-127 Poor 128-137 129-135 130-138 127-133 129-136 VeryPoor 142-155 141-154 143-152 138-152 142-151 Have fun. I suppose I'd better include the usual disclaimer that you should see your doctor if you think you're not fit enough to take the fitness test. Common sense really. Grunfeld

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